Hi Friend,

Wet Friday to you! We've got a big weekend over here. Vivi's got a gymnastics competition. Vanessa's away. The gymnastics moms say to use hair wax to hold Vivi's hair in place, so that's what Vanessa got for her last competition, but Vivi says we need hair gel and she got deductions because she had some loose hair strands. I don't do Vivi's hair, so this is going to be real interesting. Hello youtube? :-)

Phase 2 - Week 1 Recap

I think everyone was surprised by the challenge of phase 2 compared to phase 1. I'm not sure yet what specifically was the challenge, but there was enthusiasm that we couldn't do 2 rounds sometimes and many said they felt sore afterwards.

I'm not looking to make anyone sore and I recognize that doing new things can make you sore. I'm looking to help you get "good energy all day" like Michaela said on Monday.

That being said I imagine it was a combination of things:

• trying to get 15 reps in 30sec

• doing both left and right sides / round

• progressions

• adding 2 dumbbells to Kickstand RDL

That's enough to get most anyone a little sore.

Cardio Minutes - Week 1

We did 24min / workout. Minutes are due Monday! Get the joy of being on top of your game by proactively messaging me your minutes. You can do it!

Phase 2 - Week 2

6:00am, M / W / F @ Virtual

9:00am, M / W / F @ Virtual

6:30pm, M @ Virtual, T / Th @ MC

Phase 2 Schedule

01/27 to 02/14 (3 on, 1 off)

guest weeks: 01/27 to 02/07

empowerment week: 02.15.25 to 02.23.25

Phase 2 Links

Recording Folder

gym, pdf

home pdf, v2

45min stretch, pdf

stretch & sprint, pdf

stretch recordings

Phase 2, Week 2 Preview

We're looking to get the 2 full rounds.

You're looking to figure out the right exercise level and loads to get your 15 reps.

You're trying to do a little more than last week (reps, sets, rounds, level, resistance, finish in less time / take less rest).

Feel less sore.

Feel even better.

Have better energy.

Have a great time training.

Growing.

It's time for CYBBC to grow. I haven't really marketed since 2019 for all the reasons. You may have noticed I've started to write more emails and post more on social media. These are just the beginning. I'm trying to re-find my voice and my rhythm. It was a strength and it will be again. I hope to earn your trust again and teach you cool things you can readily use in a fun and engaging way. Wish me luck. :-)

Golf Balls for Gun Control

Amita and Nishaat's son, Aarin, prepared a presentation for me before a recent boot camp. It was a total surprise. Aarin's in 6th grade and I think I've known and watched him grow since he was 5 and in Kindergarten. They live near the golf course and Aarin collects the golf balls that go in the woods and he's found a lot. He used to sell them to the golfers, but now that he's growing up and into a little leader, he wants to do more. He came up with the idea of Golf Balls for Gun Control and he's asking for donations to support the Sandy Hook Promise. I'd have boughten candy or cookies from him if he was selling those, but golf balls are good for hitting and rolling your arches and palms with, so I'll be supporting him. Thank you for considering.

And of course.

10 Hours in Bed

Nobody wants to leave then house without a fully charged phone. It just works better and gives you better peace of mind.

You work better, your brain works better and you perform better when you're battery is charged.

Try to stay in bed 10 hours tonight, tomorrow or Sunday night. It's easier if you both go to bed a little early and stay in bed a little longer. But whatever. Just stay in bed w/o looking at a screen until you hit your 10 hour mark. If you fall back asleep, sometimes that's when the magic of recovery happens when you get another growth hormone release.

Then. Get a jump start by doing a workout, going for a walk, hike, run, bike, etc...

Make it count and wish me luck with the hair,

Mike

p.s. 11 months left to hit your 2025 goals. get going!

p.p.s. Guest week is next week. Who do you know that would love what we do? Invite them!

p.p.p.s. Wanna support Aarin's efforts. It's Tax Deductible and 100% of the donation goes to the Promise.